Insomnia
What is it?
Many of us have a poor night of sleep from time to time… this is normal. However, some people struggle with sleep on a regular basis and face serious challenges to get by with their days.
There is a continuum from the occasional sleep difficulty to chronic insomnia disorder. Insomnia disorder involves persistent difficulties falling asleep, staying asleep, or both. This has clear impacts on daytime functioning, such as fatigue, concentration or memory problems, and poor mood.
What can we do about it?
When we are facing occasional sleep problems, simple tips can be helpful to prevent any worsening and to fast track the return to better sleep.
When insomnia problems get more serious, regular and persist over time, treatment is required. Before turning to sleeping pills, the recommended first treatment for insomnia disorder is cognitive behavioral therapy for insomnia (CBT-I).
CBT- I
Is based on over 35 years of research and clinical experience
Works by:
o Breaking down sleep-related habits and thought patterns that maintain insomnia over time
o Progressive and personalized adjustments of the sleep schedule to naturally strengthen sleep quality
o Learning about how sleep works and what strategies can be used to combat difficulties falling or staying alseep
Does not involve any sleeping pill
Offers better long-term benefits than sleeping pills
Where can I get CBT-I?
Research projects offering free access to CBT-I
If you are 60 years of age and older
Improving sleep to protect brain health in adults aged 60 and over
This research project evaluates how an online sleep intervention, inspired from CBT-I, improves sleep, mental wellbeing, and brain health. It involves a 10-week program with modules that will teach you strategies aiming at fostering good sleep quality and better mental health.
To participate, you need to:
Be at least 60 years of age
Have internet access at home
Be living in Quebec or Ontario
Have sleep and memory complaints and be interested in improving your sleep
OR
Have no sleep or memory difficulty
For questions, please contact:
Researchers: Thien Thanh Dang-Vu, M.D., Ph.D., Rébecca Robillard, Ph.D. & Sylvie Belleville, Ph.D.
REB#2023010
If you are18-65 years of age
Novel methods to increase access and facilitate CBT-I in the context of depression
This research aims to better understand the effect of an intervention based on CBT-I on sleep, mental health, heart rate, and brain activity. This study also investigates if using a wearable sleep devices during the insomnia intervention may improve outcomes and satisfaction.
Other resources for CBT-I
Books
Evidence-based digital self-help tools and websites
Additional resources are available at: https://www.researchsleep.ca/public-patients-caregivers
Since CBT-I is often offered by trained psychologists, you can also contact your province's psychologists college.
Click HERE to access the list of Provincial and Territorial regulatory bodies.